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Low-Fat Cooking

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Now in Original Series format!

Cover to cover, Low-Fat Cooking is brimming with more than 150 great-tasting recipes, each offering less than 10 grams of fat per serving. This collection of inviting appetizers to luscious desserts is a reflection of today's health conscious approach to cooking—less fat and fresh ingredients. Helpful information on fat content, substitute ingredients and even how to read package labelling are some of the features to be found in opening pages. Isn't it great how simple and delicious it can be to enjoy healthy, homemade cuisine!
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Low-Fat Cooking
Baked Spring Rolls

Baked Spring Rolls      "Baked Spring Rolls" is available in PDF format print friendly version
Drain the filling mixture before placing on the phyllo sheets. This will keep the pastry sheets crisp.
 
Lean ground pork or chicken1/2 lb.225 g
Chopped onion1 cup250 mL
 
Chopped mushrooms2 cups500 mL
Chopped fresh bean sprouts, packed3 cups750 mL
Grated carrot1 cup250 mL
Low-sodium soy sauce2 tsp.10 mL
Ground turmeric1/8 tsp.0.5 mL
Dried crushed chilies1/4 tsp.1 mL
Chinese five-spice powder1/8 tsp.0.5 mL
Ground ginger1/4 tsp.1 mL
Salt1 tsp.5 mL
Freshly ground pepper1/4 tsp.1 mL
 
Chopped cooked shrimp1 cup250 mL
Toasted sesame seeds2 tsp.10 mL
 
Phyllo pastry sheets20 20
Canola oil (or use cooking spray)2 tsp.10 mL
 
Scramble-fry pork with onion in large non-stick skillet or wok until pork is no longer pink. Drain.

Add mushrooms, bean sprouts and carrot. Sauté until slightly soft. Stir in next 7 ingredients.

Add shrimp and sesame seeds. Stir. Drain.

Lay single sheet of phyllo pastry on non-floured working surface. Cover remaining sheets with damp tea towel. Lightly oil surface of single pastry sheet. Cover with second sheet of phyllo pastry and lightly oil its surface as well. Cut double sheet into 6 squares. Put 1 1/2 to 2 tbsp. (25 to 30 mL) filling diagonally across one-third of each square. Fold closest corner over filling. Continue to roll, tucking ends in as you go. Lay seam end down on lightly greased baking sheet. Repeat until all filling is used. Drain any liquid that accumulates in pork mixture. Lightly oil surface of spring rolls. Bake in 375°F (190°C) oven for 12 to 15 minutes until crisp and golden. Makes 60 spring rolls. Serve with plum sauce.
 
1 spring roll: 22 Calories; 1 g Protein; 1 g Total Fat (0.3 g Sat., 5.6 mg Cholesterol); 70 mg Sodium; trace Dietary Fiber
 
 
 
Reprinted from Low-Fat Cooking © Company's Coming Publishing Limited

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